Winter has a way of slowing life down. The days are shorter, mornings are colder, and suddenly comfort becomes less of a luxury and more of a necessity.
During the colder months, avocados are the perfect addition to seasonal favourites, bringing creamy texture and wholesome flavour to meals that warm both body and soul.
Fortunately for South Africans, winter and avocado season go hand in hand.
- When temperatures drop, people naturally gravitate toward hearty meals and satisfying ingredients. Avocados tick both boxes beautifully. Creamy, versatile and packed with goodness, they have long earned their place on the plates of health-conscious eaters. Whether dark-skinned or green-skinned, smooth or bumpy, large or small, avocados have received the seal of approval from dietitians as a source of nutrients that can be enjoyed daily, in moderation, as part of a healthy and balanced eating plan.
Winter also happens to be the season when supporting the body’s natural defences becomes top of mind, and avocados can play a valuable role here too.
Avocados are a source of fibre (5.3 g fibre per 100 g), which contributes to optimal gut health. This matters because gut bacteria help regulate the immune system and protect against invading pathogens that cause disease. In fact, more than 65% of the body’s immune system “lives” in the gut. Avocados are also high in copper (33%), and this nutrient, together with the antioxidants lycopene and beta-carotene, supports, maintains and regulates immune function.
But avocados offer more than nutritional value alone, they also bring comfort, flavour and versatility to winter meals.
Think about all the dishes that instantly become more satisfying with avocado added to the mix. Tacos to toast, pizza to pasta and salads to sushi are transformed by that rich, velvety texture. Avocados can even step into the role of a butter substitute in baking, adding moisture and creaminess to favourites like banana bread and other baked treats.
And the reasons to love avocados do not stop there. They help keep you fuller for longer, making mindless snacking less tempting. They may help restore a healthy winter glow to dull skin, support brain function so you feel sharper and more focused, assist with energy levels and better sleep, and thanks to their flavour and folate content, can even help boost your mood.
So, while winter wraps everyone up in scarves and blankets, perhaps it is also the season for adding a little extra comfort to the plate.
Looking for inspiration? Warm up with a Baked Chicken Curry with Avo Crema or bring a fresh take to the table with Creamy Orzo with Chicken, Avo and Lemon – two delicious reasons to make avocados part of your winter menu.
For further information and avo recipes, visit www.avocado.co.za, like on Facebook @iloveavocadoSA and follow on Instagram @iloveavossa
Baked Chicken Curry with Avo Crema
Serves 6
Preparation time: 25 minutes + marinating
Cooking time: 2 hours
Ingredients:
FOR THE MARINADE
- Juice of ½ lemon + extra
- 250 ml (1 cup) plain yoghurt
- 3 garlic cloves, crushed
- 30 ml (2 tbsp) mild curry powder
- 50 g melted butter
- 5 cm piece ginger, finely grated
- 10 chicken thighs and drumsticks
- Salt and pepper
FOR THE SAUCE
- Avocado or olive oil for cooking
- 30 ml (2 tbsp) butter
- 3 cm piece ginger, finely grated
- 2 garlic cloves, crushed
- 15 ml (1 tbsp) mild curry powder
- 10 ml (2 tsp) ground cumin
- 10 ml (2 tsp) paprika
- 50 g sachet tomato paste
- 410 g tin chopped tomatoes
- 15 ml (1 tbsp) sugar
- 250 ml (1 cup) cream
FOR THE AVO CREMA
- 60 ml (¼ cup) plain yoghurt
- 1 avocado, chopped
TO SERVE
- 1 avocado, chopped
- Handful coriander, chopped
- Basmati rice
Method:
- For the marinade, combine all the ingredients and mix through the chicken in an oven proof dish (in a single layer). Season with salt and pepper. Marinate for at least 3 hours or preferably overnight.
- Preheat the oven to 200 °C. Bake the chicken, covered, for 1 hour.
- For the sauce, heat a splash of oil and the butter in a large oven proof frying pan. Fry the ginger, garlic, curry powder, cumin and paprika for 1 minute until fragrant.
- Add the tomato paste, tomatoes and sugar and cook for 5 minutes. Stir through the cream. Season with salt and pepper.
- Remove the chicken from the oven and add directly to the hot sauce (discard marinade). Cover and bake for 1 hour or until tender.
- For the avo crema, blitz together the yoghurt and avocado until smooth. Season with salt and pepper.
- To serve, combine the avocado with a squeeze of extra lemon juice and coriander. Season with salt and pepper. Serve with the curry, rice and avo crema.
Creamy Orzo with Chicken, Avo and Lemon
Serves 2-4
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients:
- Avocado or olive oil for cooking
- 30 ml (2 tbsp) Cajun spice
- 2 chicken breasts, sliced into strips
- Juice of ½ lemon + extra
- 2 garlic cloves, crushed
- 250 ml (1 cup) orzo pasta
- 625 ml (2½ cups) chicken stock
- 125 ml (½ cup) cream
- Salt and pepper
- Handful dill + extra
- 1 avocado, sliced
Method:
- Heat a splash of oil in a large frying pan on medium-high. Mix the Cajun spice through the chicken and fry for about 3 minutes on each side until golden. Squeeze over the lemon juice. Remove chicken from the pan and keep aside.
- Add another splash of oil to the pan and fry the garlic and orzo for 2 minutes, while stirring, until toasted. Add the stock, cover and cook for about 8 minutes or until orzo is tender.
- Return the chicken with the cream, bring to a simmer and cook for 3 minutes. Season with salt and pepper. Remove from heat and stir through dill.
- Serve topped with avocado, garnished with extra dill and lemon slices, with a drizzle of oil over the top.
